The standing group of practices are very good for those people who sit for long periods of time on chairs or floor, and because of that lower and upper back experience too much of muscular congestion, reducing the blood circulation.

THE FIRST practice is Tadasana, in English it is known as palm tree asana. Stand properly and fix a point in front of your eyes where you can gaze. Stand straight and interlock your fingers on top of your head, palm facing the top and the back of the palm will be touching the head. Now, looking at the point you were gazing at, with inhalation stretch your palm up and try to stand on your toes and hold the balance.

In
Focus

While holding the balance observe the stretch in the body and then exhale and come down. While you are relaxing, try to feel the stretch in your body. This practice of tadasana opens up all spinal column and improves the blood circulation in the entire back and entire spinal region and also improves the breathing capacity by lifting the chest muscles up.

The second asana is, the Tiryaka Tadasana (swaying palm tree pose). Start from the standing position and then space out our legs one meter apart and then raise your arms up, fingers interlocked and palm facing up. The upper arms almost touching the ears. Now looking a bit up, take a long breath in and while exhaling, bend from the waist to the right side, feeling the stretch on the other side. Inhale and come up. Exhale and bend to the left side.

Once you are back in the standing position you will find the stretch on the both sides, allow those stretches to settle down. The benefits of the asana are wonderful; it works on the entire digestive system, because it stretches both the sides of the body. It improves the blood circulation and removes the muscular congestion from the sides of the body. It also helps to improve the flexibility of the hip and waist line.

The next asana is Kati chakraasana; its English name is waist rotating pose. We start with the same standing pose, standing erect and spreading your leg two feet. Now raise your arms up sideways shoulder high. Take a long breath in with exhalation and turn to the right side, wrapping the right arm around the back and the left hand palm over the right shoulder, looking back. Inhale, come to the center, exhale and repeat the same to the left side.

It is a very good practice for the lower back and also to the thighs; it removes the lower back flexibility and congestion. It also works wonder in the upper neck and massages the entire spinal cord. Practice these asanas for ten times each and you will see that the quality of spine in the back improving drastically, reported indiainteracts.